Hello and welcome.
If you've been feeling anxious,
Restless,
Or stuck in self-doubt lately,
This practice is for you.
Together,
We're going to explore how the energy of anxiety can be transformed,
Not by fighting it,
But by meeting it with awareness,
Breath,
And heart.
So,
Find a comfortable position,
Either seated or lying down.
Let your hands rest gently on your lap or by your side,
And close your eyes.
Take a deep breath in through your nose,
Filling all the way up,
And exhale slowly through the mouth,
Letting tension release from your shoulders.
Feeling the weight of your body grounding down,
Feeling the support beneath you.
And again,
Breathing in through your nose,
Filling all the way up,
And exhaling and letting it all go.
With each exhale,
Letting the tension in your shoulders,
Your neck,
Your jaw begin to melt away.
There's nowhere you need to be,
Nothing you need to do.
Just let yourself arrive here,
Now,
Exactly as you are.
Continuing to breathe in slowly and fully,
With every breath,
Your body begins to remember that it's safe,
That it's okay to soften,
That it's safe to feel.
Before we begin,
Let me share with you what we'll be doing together.
In this practice,
We're using the law of polarity,
The understanding that every emotion exists on a spectrum.
Anxiety and excitement,
For example,
Are made of the same raw energy.
They even feel similar in the body.
The only real difference is the story our mind tells us about that energy.
So instead of trying to get rid of anxiety,
We're going to breathe with it and through it.
We'll use the breath to re-channel that energy into something new.
Excitement,
Courage,
And forward momentum.
This isn't about pretending anxiety doesn't exist,
Or forcing yourself to feel positive It's about training your nervous system's emotional metabolism,
Teaching it how to digest and transform what's heavy into something that serves you.
Each breath becomes a bridge,
Turning tension into power,
Uncertainty into possibility.
And before we go deeper,
I want to remind you of something important.
You are always in control,
And if at any point this practice brings something up that feels too big to be with,
Maybe an old memory or an intense wave of emotion,
You can pause,
Open your eyes,
Take a few grounding breaths.
And if something deeper wants attention,
That's a beautiful invitation to bring it to a trusted loved one,
A counselor,
Or a trauma-informed therapist.
These practices can support healing,
But they're not meant to replace professional care.
Let them complement your journey,
Not carry it alone.
So when you're ready,
Let's begin.
Take another deep breath in through your nose,
Filling up,
And letting go.
Continuing to take deep breaths.
And as you do,
Bring your awareness to your heart,
To the center of your chest.
Feel your breath moving there.
Asking or allowing it to open,
Allowing your chest to soften,
To broaden.
Notice any sensations,
Warmth,
Tightness,
Fluttering.
Whatever is there is perfect.
Now on your next inhale,
Begin to breathe in the energy of excitement,
The feeling of possibility,
The spark before something new begins.
Imagine that feeling lighting up your chest,
Bright and alive.
And again on your next breath in,
Breathing in the excitement for life.
Perhaps recalling a memory when you felt this way before.
And again,
Breathing in that excitement,
And possibly courage now too.
Feeling free to use your memories and recall these emotions.
As you continue breathing,
Feeling this excitement,
This courage,
Enjoy and abide in the state that it creates in your body.
Welcome the feeling,
And keep on breathing.
Now on your next exhale,
I invite you to breathe out any anxiety.
Imagine releasing tension,
Releasing the worry or what-ifs,
And letting it dissolve out of your breath,
Out of your body into smoke.
So inhaling the excitement,
And exhaling the anxiety.
Inhaling the courage,
And exhaling any fear or anxiety,
Or worry or doubt.
Continuing to breathe like this,
Steady,
Rhythmic and balanced.
Allowing the excitement and courage to fill you on the inhale.
And breathing out what you're ready to let go of.
Feel how your body begins to shift and recode the emotion.
How the same energy that perhaps once felt overwhelming,
Now starts to feel like movement,
Momentum,
Or aliveness.
Perhaps you even start to feel a light buzzing in your body.
The life force waking up.
Moving to a higher vibrational state.
And if your mind wanders,
Gently coming back to the breath.
Back to the rhythm of transformation.
Breathing in confidence.
Breathing out doubt.
Breathing in courage.
And exhaling hesitation.
Let these emotions coexist as you oscillate like a wave back and forth.
Anxiety and excitement.
Fear and courage.
There's no need to push one of those away.
Just let them dance together for a moment.
This is how alchemy happens.
Not by resistance,
But by presence.
Feeling the excitement grow.
Spreading from your chest through your arms and down into your belly and legs.
Let it charge your whole body with warmth and vitality.
You are learning to direct your emotional energy.
To feel without being ruled by what you feel.
You are teaching your body that it's safe to hold power.
Safe to be alive.
And safe to transform.
Now take another slow,
Deep breath in.
Bigger than the others,
Filling all the way up.
And exhale again fully.
Sighing out any tension as you do.
Notice what's changed in your body.
Perhaps there's a sense of calm.
Or more energy or lightness.
Whatever is there is just perfect.
Feel your feet and your seat grounding into the surface beneath you.
Feel the support of the earth holding you.
Remind yourself silently.
I am safe.
I am strong.
I am capable.
Take one final deep inhale in,
Breathing in excitement,
Courage and trust.
And exhale completely,
Releasing any last tension or fear.
And let yourself rest here for a few quiet moments.
Know that the energy of courage and excitement you've cultivated here tonight will ripple into the rest of your life.
These practices compound over time and the more that you do them,
The more your reality will begin to shift and transform.
You've already begun to transform.
So thank you for practicing with me.
May you carry this feeling of aliveness,
Trust and courage with you into whatever comes next.
Namaste.
